Chhole

Lunch

Item Rating: 86/100

1 serving (200 grams) contains 270 calories, 12.0 grams of protein, 7.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		317.6
% Daily Value*
Total Fat		8.2 g	10%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		705.9 mg	30%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	9.4 g	33%
	Sugars	5.9 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		94.1 mg	7%
Iron		2.9 mg	16%
Potassium		470.6 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 73 cal (21.6%)

Protein: 56 cal (16.5%)

Carbs: 211 cal (61.9%)

About Chhole

Chhole, also known as chana masala, is a popular North Indian dish made from chickpeas (chana) cooked in a rich, spiced tomato-based gravy. Traditionally served with roti, rice, or bhature, it is a staple in Indian cuisine, known for its robust flavors and hearty texture. Nutritionally, Chhole is a protein-rich, plant-based dish, offering approximately 135 calories per typical serving alongside 6 grams of protein, 22.5 grams of carbohydrates, 3.5 grams of fat, and 4 grams of dietary fiber. It is also a source of essential nutrients such as calcium (40 mg), iron (1.25 mg), and vitamin C (5 mg). This dish provides a balance of macronutrients, making it a wholesome option for vegetarians and vegans alike.

Health Benefits

• Rich in plant-based protein (6 g per serving), which supports muscle health and tissue repair.
• High in dietary fiber (4 g per serving), promoting healthy digestion and aiding in blood sugar regulation.
• A good source of iron (1.25 mg per serving), contributing to improved oxygen transport and reduced fatigue.
• Contains vitamin C (5 mg per serving), which supports immune health and enhances iron absorption.
• Low in saturated fat (3.5 g total fat), which contributes to heart health when consumed as part of a balanced diet.

Dietary Considerations

Allergens: Contains None (unless cross-contaminated in preparation with allergens like wheat or nuts)

Suitable for: Vegan, vegetarian, high-protein diets, gluten-free (if prepared without wheat contamination)

Not suitable for: Low-fodmap diets (chickpeas are high in fodmaps), low-carb diets (22.5 g carbs per serving)

Selection and Storage

Store cooked Chhole in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water if the gravy thickens.

Common Questions About Chhole Nutrition

Is chhole high in protein?

Chhole, made from chickpeas, provides 6 grams of protein per 100 grams serving. While it's not extremely high in protein compared to animal-based sources, it is a great plant-based protein option, particularly for vegetarians and vegans.

Can I eat chhole on a keto diet?

Chhole is not ideal for a keto diet due to its high carbohydrate content, with 22.5 grams of carbs per 100 grams. It exceeds the carb limits of most keto plans, making it unsuitable for maintaining ketosis.

What are the health benefits of chhole?

Chhole is rich in dietary fiber (4 grams per 100 grams), which supports digestive health and helps regulate blood sugar levels. It also contains essential nutrients like folate and iron. However, its sodium content (300 mg per 100 grams) means you should monitor portion sizes if limiting sodium intake.

How much chhole should I eat in one serving?

A standard serving of chhole is about 150-200 grams, which provides roughly 200-270 calories. Adjust the serving size based on your dietary needs, ensuring it aligns with your daily calorie and macronutrient goals.

How does chhole compare to rajma in nutrition?

Both chhole (chickpeas) and rajma (kidney beans) are excellent plant-based protein sources. Chhole has slightly less protein (6g per 100g) compared to rajma (9g per 100g) and provides slightly more carbs. Rajma generally has lower fat content, making each better suited to different nutritional priorities.

Data Sources & Scientific References